## 3 Part Sunday

My back seems pretty much the same. Made it to the gym today though. Programmed something I could do. 🙂

### Warm-up

• 3×10 Reverse Hyper (140#)

### Conditioning

Rested about 10-15 minutes between each workout.

• 50-40-30-20-10 Double Unders
• 25-20-15-10-5 HSPU

I went 9-8-8 on the first set of HSPU, which was maybe a little aggressive and caused me to have to rest more the rest of the way. I did the rest in all sets of 5 and really focused on a big kip with my hips to save my shoulders. Finished at 9:14.

25 Rounds

• 2 Burpees
• 2 T2B

I’d done this once before, almost 3 years ago in 6:08. Hadn’t looked that up until writing this though. Finished in 6:33 today. Could feel I was going a bit slower due to my back. A lot of hip action in this one.

2 Rounds

• 25 Push-ups
• 50 Air Squats
• 25 American KBS (44#)

Felt like my arms would give out after the HSPU and burpees, so I started conservative with 9-8-8 on the push-ups. The squats bothered my back more than anything else today, so I took them really slow. Kettlebell swings were unbroken both rounds. I stuck to the same sets on my 2nd round of push-ups and probably should have pushed for 2 sets. Finished in 6:34.

Quite a bit of midline work today. Will see how my back feels tonight.

## Quick Triplets

Spent the rest of the day cleaning and reorganizing the garage yesterday. To say I was tired is an understatement. My shoulders are definitely feeling the fatigue.

### Warm-up

• Bottom Squat Hold
• Shoulder Stretching
• 3×10 Reverse Hyper (140#)
• Bottom Squat Hold
• C&J
• 5×45#
• 3×85#
• 3×135#
• 2×155#

### Gymnastics Test

• MAX Strict Ring Dips

Wanted to see what I could do since it had been years since I tried. I got 21, which is a 6 rep PR. I actually did this before the clean & jerk warm-ups.

### Conditioning – Running Clock

• @ 0:00
• 10 C&J (170/115#)
• 20 Burpees over the Bar (lateral)
• 30 Box Jump Overs (24/20″)
• @ 15:00
• 10 Power Snatch (145/100#)
• 20 T2B
• 30 Wall Balls (20/14#, 10/9′)
• @ 30:00
• 10 Bar Muscle-ups
• 20 American KBS (53/35#)
• 30 Back Squats (95/65#)
• @ 45:00
• 10 Strict HSPU
• 20 Burpees
• 30 Thrusters (45/35#)

The first part is one we had during the Hybrid Open Prep, when I did it in 3:34. I didn’t bitch out on the box jumps today doing all 30 as side-to-side jumps. Pretty sure my C&J and burpees were slower, but the jumps was enough to make up for it. Finished in 3:27.

The next 3 parts are all original creations, with the hopes of being around the some time domain. In part 2 I did my toes to bars in 10-5-5 mostly due to knowing that bar muscle-ups were coming in the next piece. Did the wall balls unbroken to finish in 3:07.

I was going back and forth on how to split my muscle-ups. 6-4 or 4-3-3? I decided to go for it with the 6-4, which was fine. I’m going to have to test my bar MU max because the 6 matches the most I’ve done in a set. The kettlebell swings were rougher than expected, but the squats were such a burn. I tried to speed up but there was too much burn when I did. Finished in 3:14.

I wanted to do the handstand push-ups strict, but wasn’t sure how I’d feel by part 4. I went for it and got through them no problem. Big mistake though. In the middle of the burpees I was having trouble pushing off the ground. I’m sure the fatigue of yesterday had something to do with it too. When I got to the thrusters, I was dying on the presses! I rested in the bottom of the squat a couple of times and once with the bar on my back. Should have been much faster than the 3:12 it took me.

I figured the back squats and thrusters would be the easiest part of the whole thing but they were the worst because they burned so bad.

## Shoulder Annihilation

Feeling pretty good this morning. Out in the garage at 10:30 to finish up the Hybrid Performance Method Push Only program. Warmed up with 5 minutes on the Airdyne, which was about 1.26 miles. I prepared a bit this morning and referenced How to Warm Up for a One-Rep Max on T Nation. The example for 185# was pretty much exactly what I needed since my previous best was a 180# shoulder press.

### Shoulder Press

• 10×45#
• 8×95
• 5×115
• 3×135
• 1×155
• 1×170
• 1×182.5 (PR)
• 1×187.5 (Fail)
• 1×185 (PR)
• 1×187.5 (Fail)

Crazy how much of a difference two and a half pounds can make. So I ended up with a 5# PR. I was really hoping for 187.5 or more, but from previous programs I know how hard it is to increase the shoulder press.

I skipped the pull-up and accessory work so I could test a couple of other things and destroy my shoulders! Done with Push Only!! I’ll do a full recap/review post, probably on my main blog to share with a wider audience.

Update: posted Hybrid Performance Method – Push Only Program.

### Gymnastics

After the big surprise when I tested my strict set about a week ago, I also wanted to get in a kipping test. I was able to get 23 for a 9 rep PR, which is almost a 65% improvement!

According to BTWB, my rankings on the HSPU max sets are an 82 for this one and a 76 for the strict set of 17. I would have expected those to be the opposite.

### Strength Endurance / Conditioning

• 100 Bench Press (135#)

I’d done this once, back in December of 2015 in a time of 9:37. I did it by hitting 5 reps every 30 seconds and then switching to sets of 3s after 85. I set an interval timer on my phone for 25 second rounds. Made it through 13 sets (65 reps) on pace at 5:10 on the clock. Then I changed to sets of 3 at shorter intervals and a final set of 2. Took me 8:43 today for a 54 second PR.

Here’s a compilation video from the day I made to share on Facebook with the bench press at 8x speed instead of 2x.

## Pushing PRs

My legs have been all kinds of sore from the squats on Monday. Had a chiro appointment (trying to use up my FSA balance before switching insurance plans) and then went to the 4:30 class.

### Pre Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• 3 Sets
• 20 Zeus DU
• 10 OH Shrugs (45#)

I was at the gym plenty early due to the 4:00 appointment so did some stuff before the class warm-up.

### Warm-up – 3 Sets

• Wrist Stretch
• 5 Slow Push-ups
• 5 Ring Rows
• 5 Air Squats
• 20 Double Unders
• Spiderman Stretch

### Strength – Front Squat

• 10×45#
• 6×135#
• 5×185#
• 4×205#
• 3×225#
• 2×245#
• 1×265#

I belted up for the last two sets. Felt heavy but ok.

### Gymnastics – 3 Sets

• MAX Strict HSPU
• 10 C2B Pull-ups

It was programmed as 5-10 reps of each handstand push-ups and pull-ups, but I’ve been wanting to test out my strict HSPU so went for it. Couldn’t believe it when I got 17 reps followed up by 12 in each of the next 2 sets. My previous best was only 11, which I matched last in March of last year so that’s over a 50% improvement!

### Conditioning

“Annie”

50-40-30-20-10

• Double Unders
• Sit-ups

Anchored my feet and used my AbMat cover pad. Missed my very first rep, so just adjusted my time by 2 seconds at the end. 🙂 I missed again in the set of 20, missed to start my final set because my rope was tangled and I was trying to rush it, and then missed again after 5 or 6. So 3 official misses after my restart. Not going to PR like that, but with a 6:06 I was only 13 seconds off my best time.

Practiced a bit more freestanding handstand hold up near the wall.

Realized that’s 9 days in a row of doing something, even though Saturday was only a 45 minute recovery on the AirDyne. Time for a rest day!

## Death EMOM

Went to the gym at noon.

### Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• Pendlay Row
• 3×45#
• 3×95#

### E3M – 5 Sets

• 3 Supinated Pendlay Rows with X231 Tempo (95#)
• 10 OH Bar Shrugs (snatch grip) with 2s Pause (45#)

Could have done this every 2 minutes. Squeezing the bar at the top of the Pendlay row was a challenge.

### 30:00 EMOM (alt)

• 10 HSPU
• 10 K2E
• 10 Power Snatch (95#)

I wanted to see how far I could get with 5 strict + 5 kipping handstand push-ups. The answer is 5 rounds. In the 6th round I did the 5 strict, but only 2 kips, and then I had to cut back to no strict and 7 kipping reps for the last 4 rounds. Totals out to 30 strict and 55 kipping reps.

The snatches were by far the worst part of this and took the longest, which then left short rest for the handstand push-ups. I thought the knees to elbows would get hard, but I easily did those all unbroken. On the snatches I did 5 or 6 rounds unbroken, then switched to 5+5. In the 9th round I actually lost my grip on the bar but was able to regrip it in midair somehow. So I did 5+3+1+1 in that round and went back to 5+5 in the 10th to finish.

I had on my gymnastics grips, but didn’t put my fingers through the holes, like I’ve seen a lot of the “pros” doing for some workouts. That way I didn’t have to worry about the tightness of the straps causing problems with my wrists on the HSPU or the extra diameter around the bar for snatches. I just twisted them around on my hands for the K2E and then back out of the way for the other two moves. It worked really well!

This is one of the worst, if not the worst EMOM I’ve ever come up with. I had it planned to do at home early in the week, but didn’t get to it. If I hadn’t been at the gym, I would have stopped after 8 rounds, so I’m glad it was with the crew, which pushed me to keep going.

### Midline: E90S – 4 Rounds

• 6 Floor Wipers (holding 45# plate)
• 20 Russian Twists (45#)
• 20-30s Hollow Hold

Brandi wanted me to add in some ab work so I went back and found this one from Tia. After the first round I had to do a scaled version of the hollow hold because I could not keep my low back on the ground. I need to get back to doing these because it’s obviously a weakness and not great to be able to support my already bad back.

## Hard Minute

Noon with the crew.

### Warm-up

• Shoulder Stretching
• Bottom Squat Hold
• 3 Supinated Pendlay Rows (5151 Tempo, 45#)

### Accessory

5 Sets – E3M

• 3 Supinated Pendlay Rows (5151 Tempo, 75#)
• 30s Double DB/KB OH Hold (44#)

Tried something new with the tempo rows. Could have done 85-95 pounds.

### Conditioning

1:00 Work / 1:00 Rest until complete

• 100 Burpees
• 75 MB Cleans
• 50 Box Jumps
• 25 HSPU

I should have gone harder in the first minute, even if it caught up to me. I did 21-22-22-21 burpees, then the final 14 plus 6 medicine ball cleans. Then I did 22-23-24 to finish the cleans. My back was already getting tight, especially after the last two days of light clean work, so I did all step-ups. 20-23 and then the final 7 plus 13 HSPU. I think I did 8+5, but wish I had stayed up on the wall for the full remainder of that minute. Got the final 12 handstand push-ups without coming off the wall. Finished in 22:23, which is much faster than I expected.

The numbers geek in me quickly came up the formula to determine the minute you’re on based on your round number.

$m=2n-2$

Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.

## Muscle Fatigue

While watching Wonder Woman last night I started to feel sore in my forearms and upper back. Must be from the workout I did Friday night. When I woke up this morning everything around my shoulders and upper back was even more sore, but didn’t feel anything in my back. Went in for the nooner.

### “J.T.” – 21-15-9

• HSPU
• Ring Dip
• Push-up

Almost 3 years ago, we made an attempt at this, but we didn’t respect the combination of movements. I remember being down to singles in the round of 21, so we decided to scale it back to 21-11. It still took me 9:52 for that!

I was debating what how to break up the round of 21s. Initially I was thinking 6-5-5-5. As we warmed up I decided to try sets of 3 and then I could go bigger in the set of 15 if I was feeling good. As soon as I kicked up for the 21 handstand push-ups I changed my mind and went 6-5-5-5 through all movements. When I got to the first 6 push-ups I couldn’t believe how hard they were!

In the 15s, I did 5 HSPU and then 3-3-2-2. Ring dips were 5×3 and push-ups were 3×5. On the round of 9 I was having a hard time staying on the wall. I think I did 3 and 3×2 HSPU. Did 3 ring dips and then 6 quick singles. I had 13 seconds to get in the 9 push-ups and break 10 minutes, but I couldn’t do it! Finished at 10:06. Overall it went much better than I expected and ranks a 84 on BTWB. These last 2-2.5 months of upper body work is paying off.

### 30-20-10

• Air Squats
• Plyo Lunges
• 2x Double Unders

After a burner on the upper body, I made up this lower body burner. The lunges were nasty! I think I did something like 10-6-6-8 for the 30 and 8-6-6 for the 20. Too many misses on the set of 30, but only 1 on the 40 I think, and none on the 20. Finished in 5:28.

### 30-20-10

• Floor Wipers (hands to sides in a T)
• Shotguns
• Weighted Sit-ups (40#)

Might as well burn the core too, right? Finished in 8:01.

### Ruck

I had thought about doing a 20-30 minute run tonight. Decided to put on the weight vest and go for a walk instead. Unfortunately my vest still has all 40# in it. Went 2.68 miles in 42:26. I’m sure my knees will hate me tomorrow.